All right, chat. Today we are going to

drop Dr. K's penile retraining regimen.

Words that I never thought would come

out of my mouth, but here we are. So, I

made a YouTube video about erectile

dysfunction, kind of blew up, and at the

end I made this joke about, "Oh yeah,

like, you know, here's you can sign up

for Dr. K's OnlyFans where you can get

Dr. K's penile retraining regimen." So,

in order to help y'all with this

problem, I'd love to tell y'all about a

new guide we've made, which is Dr. K's

Guide to penile retraining. And um I

kind of said it as a joke, but everyone

was like, "Hey, Dr. K, can you drop your

penile retraining regimen?" And so, the

answer is yes, and we're going to be

doing that today. A couple of quick

disclaimers. So, the stuff that I'm

going to teach you guys today is stuff

that I've sort of used clinically. So,

I've worked with people with pornography

addiction who have had difficulty with

premature ejaculation, um erectile

dysfunction, and pornography addiction.

So, I've used some of this stuff

clinically, some of it works. But then

we're also doing a literature search on

other things that we're going to include

in today's video, which I think would be

part of a penile retraining regimen. But

just to be clear, this is not something

that is a clinical protocol. It's never

There's never been an RCT of Dr. K's

penile retraining regimen. Um there's a

part of it that involves physical

therapy exercises, which we'll explain

to y'all. If y'all have erectile

dysfunction, please go see a licensed

professional, and especially for the

exercise portion, which is basically

don't skip dick day, we would strongly

recommend that you see a physical

therapist, but we'll we'll explain the

principles behind the the exercises, and

then on my OnlyFans I have

demonstrations of me walking through all

of the exercises, which um you know, you

can pay x amount of money for. It's not

a real thing. First thing to understand,

if you want to take care of your dick,

chances are testosterone is a red

herring. So, a lot of people have been

freaked out about testosterone, low

testosterone levels. So, in about around

the year 2000, testosterone levels used

to be about 605 ng/dL

for the average person. That has dropped

in around 2016 to 411

ng/dL. So, that is absolutely a big

drop. But testosterone deficiency

doesn't start until about 300 nanograms

per deciliter. So testosterone has

dropped. A big part of that drop is

obesity. As you become more obese, the

amount of testosterone that you have

floating through your system actually

reduces. And a big reason for that that

a lot of people don't realize is that

fat tissue, adipocytes, adipose tissue,

is not just energy storage. It's

actually endocrinologically active. Fat

cells will be involved in the conversion

of testosterone to other things, okay?

So even though testosterone has dropped,

uh most research suggests that only 5%

of erectile dysfunction, that's the

number that I kind of go with. It's 2 to

23%, but about 5% of erectile

dysfunction is due to testosterone. So

if you have erectile dysfunction, if you

have difficulties, premature

ejaculation, or inability to ejaculate,

there's a good chance, 95% in the all

ballpark, don't need more testosterone,

okay? So what do y'all need to do? What

does the penile retraining involve? So

we're going to start with the first

thing, which is cardiovascular health.

So the penis is a cardiovascular organ.

So sure we need some amount of

testosterone to activate the penis, but

if we look at what an erection actually

is, it is a discrepancy between the

blood going into the penis and the blood

coming out of the penis. So we have

arteries in the penis, we have veins in

the penis, and basically when we get

erect, there's a mismatch between how

much blood is going in, and then the

penis swells with blood, and then less

blood comes out, okay? So the number one

cause of erectile dysfunction is

actually cardio- a lack of

cardiovascular health. So anything that

we do to improve our cardiovascular

health will improve our erections.

Aerobic exercise works great. I really

like weight training. Weight training of

the quadriceps, so if you guys want to

do sets of squats or lunges a couple

times a week, that's really good,

because the quadriceps muscle is the

largest

uh signal for testosterone production in

our body. And then of course squats are

also really good for our general

cardiovascular health, but basically

becoming physically active, doing some

weight training is great for your to

rehabilitate your penis into the

glorious magnificent member that it

should be, okay? Second thing we're

going to talk about is penile

retraining. So this is important to

understand. Our physiology adapts to our

circumstances, okay? If I live at a high

altitude of the partial pressure of

oxygen if I live in like Colorado or

something like that. Let's say I live at

a elevation of 2,000 m, 6,000 ft. My

body will detect that and it'll increase

the production of red blood cells, okay?

So my body always adapts to my

circumstances. So a big part of what I

see with young men who struggle with

premature ejaculation and erectile

dysfunction, general penis health, okay?

And some I've worked with people who

struggle with both, is we have to the

penis has been trained in a particular

way. So a lot of people will blame

pornography. I think that's a huge part

of it, but if we look at simply the

effect of pornography alone, pornography

does not cause erectile dysfunction.

What leads to erectile dysfunction is

pornography usage which with certain

mental changes which we'll talk about

and then physical changes which is that

most people who watch pornography we're

talking about let's say 13 or

14-year-old boy who starts watching

pornography, starts masturbating using

dry hand, right? And then does that for

let's say maybe 10 years before they

have their first sexual intercourse

which means that the penis has been

trained to respond to a particular

stimulus. So a big part of penile

retraining is to literally use a

different stimulus, okay? So this is

where we get to death grip syndrome. So

if we use a looser grip and lots of

lubrication and we don't like tug one

out over the course of 60 seconds, if we

slow things down that retrains the

penis, okay? So in this situation, their

penis has gotten used to their hand,

right? And and the the hand produces

about the vagina produces about 5 to 30

PSI of pressure. A hand grip is around

100 to 130 PSI of pressure. There's some

weird conversion stuff there. But,

anyway, so we know that like the hand

just has a far tighter grip than what

the vagina is is able to produce. And

so, part of the retraining involves

using a sustained level of stimulation

that has more lubrication and a much

less tight grip, okay? Now, how long

does this take? You know, I see progress

in about 10 to 14 days. Sometimes it

takes a little bit longer and let's

understand why. If you stop

masturbating, about 50% of people will

have a nocturnal emission within about 7

days. So, there's something in the body

that like has somewhere around a week to

2 week cycle to readjust to things. So,

there are other cases of this. So, if

you look at like when you start losing

muscle mass. So, if you stop lifting

weights for about 10 days, that's when

you really start to lose muscle mass.

So, there's something about this like 1

to 2 week period that a lot of

mechanisms in our body kind of

recalibrate over that amount of time.

So, if we're talking about this penile

retraining, one of the things that we

want to do is stop using pornography.

We'll get to that in a second. Use a

loose grip, lots of lube, and go slow.

The other ultimate penile retraining I I

just got to be honest with y'all is

intercourse, okay? So, if we're talking

about retraining a part of our body,

giving it an alternative like goes a

long way, right? So, it it's kind of

hard and no pun intended to, you know,

stroke with less pressure, a fifth of

the pressure that you're usually doing

or a third of the pressure that you're

usually doing, a way more lube, and it's

just going to kind of feel unsatisfying.

Which is why we recommend the Body

System.

Okay?

Yeah, so the other thing about penile

retraining that I've found working with

people is that intercourse is like a

really great way to retrain. Now, this

becomes part of a problem because, you

know, you can get premature ejaculation,

we have difficulty finishing, we can

have erectile dysfunction. But, this is

one of those things that's like if you

guys are sitting there and your reaction

is like, "But, Dr. K, I can't get laid.

That's the problem. You're saying that

in order to retrain my penis, I need

intercourse? Like, that's so hard." And

I understand that, right? And And that's

why we make things like Dr. K's Guide to

Love, Sex, and Relationships because I

understand that this is challenging and

so we've spent hundreds of hours trying

to figure out how to help you all engage

in in healthy relationships. But, this

is where like as a doctor, I got to just

be honest with you all for a second,

right? So, when it comes to the human

body, there are certain ways to do

things. So, if you want to be physically

healthy, changing your diet and changing

your exercise regimen are critical parts

of that. So, if you want to retrain your

penis, a huge part of doing that is

engaging in sexual intercourse. And this

is where like I know you guys want an

answer to do it at home, which is what

we're going to give you all today. But,

like this would be incomplete without at

that element. And this is where like I

feel like my role here is not to help

you guys just solve this problem within

your these four walls, right? It's to

help you actually engage in the

healthiest and funnest solutions out

there, okay? So, check out the guide if

you guys need help with that. We'll get

to the rest of the regimen, okay?

Cardiovascular health, loose grip, lots

of lube. Give it about 2 weeks. Next

thing we're going to talk about is the

actual

physical therapy regimen, okay?

So, this is a really cool randomized

controlled trial that taught pelvic

floor exercises to men with erectile

dysfunction, found some really awesome

stuff. The first thing is about 75% of

men, 40% of people had complete

resolution of their erectile

dysfunction. 35% of people had

improvement in their erectile

dysfunction. And there the level of

improvement is comparable to Viagra,

okay? so this is what's really cool. We

don't need Viagra. We can actually train

ourselves. We can do don't skip dick

day. They're dick day exercises that you

can do that will strengthen your penis

and strengthen your erections, okay?

Here is a summary of these exercises.

The in this protocol, these were taught

by a physical therapist. So if you guys

are really interested in learning these,

I think that's the best way to do them.

But we can go over some of the basic

principles today. And I'm going to teach

you guys this stuff, okay? Once again,

demonstrations are available on only

fans where I am modeling everything,

okay? So, three parts of the pelvic

floor that I'm we're going to sort of

teach y'all, okay? The first is if you

tighten down there, you'll notice that

there are three distinct areas of

tightening, okay? The first is sometimes

I play games on the internet and we will

have something known as a butt clenching

moment. Butt clenching moment is

contraction of the anal sphincter, okay?

And this is what's really cool is the

study that was using these pelvic floor

exercises actually measured digital anal

pressure. And I still don't know what

the digital measurement is because

sometimes in medicine digital means

finger. So literally like when when we

do digital rectal exams to evaluate for

like, you know, prostate cancer, a

digital rectal exam doesn't mean using

computer. It means using a This is a

digit, using a finger. So I don't know

in this trial if they were inserting

fingers into butts.

So the first area is the anus, okay?

Second area of the pelvic floor that we

want to focus on is the part that makes

your penis go up. So when you have an

erection, right? You know, you can like

pull that muscle and make it floppy.

Like when you want your penis to stand

at attention, you're like, "Attention!"

That muscle is also kind of part of I

guess technically I don't know if it's

part of the pelvic floor, but it's kind

of, you know, at the top of the penis.

So these are two muscles and then in

between these you have your perineum.

And the perineum is kind of like

literally like the pelvic floor that you

kind of pull up, okay? So if we look at

this regimen, what we're going to see is

like in a standing position with your

feet apart, tighten your pelvic floor

muscles as if you were trying to stop

the flow of urine and wind escaping. Um

if you look in the mirror, highly

recommend, you should be able to see the

base of your penis move nearer to your

abdomen, right? That's your That's the

flip up. Try

So, this is really important. Try to

avoid holding your breath, pulling in

your abdomen, or tensing your buttocks.

So, this is important. We don't want to

tense the gluteal muscles. We actually

don't want to do uh butt clenching. What

we want to do is raise that pelvic

floor, that perineal area, and breathing

can be really good, right? So, breathing

will like relax all of the other muscles

that you're not focusing on. So, in a

sitting position, you can basically do

the same. Perform three maximal

contractions in sitting every in the

morning and evening. Uh you can lay down

while do it. You can walk while doing

it. After you voided your urine, try

tightening your pelvic floor muscles.

During sexual activity, try tightening

your pelvic floor muscles to achieve and

maintain penile rigidity during sexual

activity. Slow thrusting movements

generate higher pressures inside the

penis. Pressure inside the penis is what

maintains the erection. To delay

ejaculation, we can try tightening our

pelvic floor muscles. This is the From

the the paper, this is the regimen that

they used. Once again, you can find a

physical therapist if you guys want

training and stuff. And and that, by the

way, is not a mean, right? So, getting

trained in this stuff, just like you

would train with a personal trainer, it

goes a long way. But, let's talk a a

moment about premature ejaculation. So,

one of the interesting things about

tantric sex that people don't realize is

in the West, we use the word coming,

right? But, coming actually has two

pieces. There is orgasm and there's

ejaculation. And we assume that these

two things come together, but they

don't. Simple example of this, we talked

about nocturnal emissions. So, 50% of

people who abstain from sexual

intercourse, post-puberty adults, adult

men, will have a a nocturnal emission

within a week. So, this is a case of an

ejaculation without an orgasm. Now, if

we look at tantric sex, what tantric sex

is all about is I mean that's not what

it's all about. There's a real

spirituality to it. But the technique

that gets popularized in the West is a

prolonged orgasm without ejaculation.

And here's the key thing to understand.

If you guys have ever had had this

experience, you kind of know. There's a

lot of people who don't understand.

Orgasm ends with ejaculation. So if you

really look at it, you start to have

your orgasm before you nut, right? Like

think about it for a second. And when

you finish nutting, your orgasm is

definitely over. So orgasm starts, then

you start ejaculating. When ejaculation

is over, orgasm ends. And this is what

all the goon gooners We've done a video

about this. So what edging and all this

kind of stuff is about, right? Is people

have started People have sort of

rediscovered this a little bit that if

you play around with the gray zone of

orgasm and ejaculation, you can really

do some weird stuff. So the yogis who

are really good at this kind of stuff,

and they used it for spiritual purposes,

which is a conversation for a different

day. This is the fundamental technique.

So the yoga asan, the posture that we

use, basically strengthens the pelvic

floor. And as you guys know, you know,

the muscle, that top muscle, the one

that causes the penis to go like this,

that is the muscle that holds in urine.

And what happens in the anatomy of the

penis is the urethra is the pipe that,

you know, there's only one hole in the

penis through which urine and semen come

out of. And so the seminal vesicles is

semen comes in through the seminal

vesicles and you have your urethra. They

connect it at some point. So the muscle

that actually stops the flow of one

stops the flow of the other. And so the

key thing about premature ejaculation is

if you strengthen those muscles, and the

reason that if you guys remember that

worksheet, the reason they have X number

of seconds is because if you lift that

muscle, what you'll find is that that

muscle gets exhausted very easily,

right? You can do reps, but holding it

becomes very difficult. So as you

strengthen your pelvic floor, your

ability to hold gets way better, okay?

And that will help you with premature

ejaculation. So it'll help you with

erectile dysfunction because we're

increasing the the pelvic pressure on

the penis. We're doing a cardiovascular

kind of thing. Pelvic floor will also

help us stay erect. We want to do slow

thrusts. That's really important, okay,

because it increases the uh internal

pressure of the penis and will help you

maintain erection. So, this is an

important part. This is don't skip dick

day, okay? Next thing that we're going

to talk about is premature ejaculation

and erectile dysfunction from a mental

and sexual standpoint. Another thing to

understand is if you're someone who's

nutting too quickly, a big part of how

quickly you orgasm is your mental state.

So, we know that if you're depressed,

like it's hard to achieve orgasm. We

know that if you're stressed, it's hard

to achieve orgasm. So, one technique

that's that's kind of interesting. So,

if you sort of think about, you know,

the sexual act, in your mind you're

horny and with your body you're having

sex. And when you're horny in your mind

and you're having sex in your body,

that's when you nut. And as we know,

like there are certain things that are

hot, right? So, this is what we tend to

find with people who use pornography a

lot is that they will require more

hardcore pornography in order to get

hard, get excited, and finish. So, what

we see is that the mental component, and

what is hardcore pornography? It's not

just physical stimuli, right? So, there

is an element of maybe bouncy, jiggly,

or wetter, whatever. But, there's a

mental component of it. There's some

amount of like, you know, like if we

look at like why is is step sibling porn

so searched for? Because the physical

act you can't see the genes of the

people involved, right? So, that's a

mental thing. And it's one of the most

searched for categories. So, a big part

of premature ejaculation is what is in

your head. So, this is where some

techniques that work really, really,

really well, I'm going to be honest with

you all, doing math in your head. So, if

you feel like you're going to finish and

you're not ready to finish, do math in

your head. Another thing that um I've

heard works incredibly well is theory

crafting for whatever video game you're

playing. Like think Excel spreadsheet,

DPS meters, figuring out optimal

rotations for Warlock DPS in Molten

Core.

>> You are going to DPS very, very slowly.

>> Like all these kinds of things, if you

do some kind of mentally distracting

activity in your head while you maintain

the physical rhythm. And remember we

want to go slow.

That's going to work great.

>> And by slowly I mean

slow.

>> On the flip side, if you're struggling

with erectile dysfunction, remember

erectile dysfunction is the inability to

maintain an erection for the duration of

the act. So the more mentally you can

get into it, the better off you will be,

right? And this is where we're not Yeah,

the better off you'll be. So the more

mentally aroused you are, which is why

people will try to engage in like

fetishes and stuff like that. We've got

a whole video about how to have those

conversations in Dr. K's Guide to Love,

Sex, and Relationships, but the mental

component is is really important as

well. And you can titrate that up or

titrate that down. Last thing is a

simple bit of advice about premature

ejaculation, or not even premature

ejaculation, just ejaculating first. So

one of the things that a lot of men

struggle with is that they're like

they'll ejaculate before their partner.

And um this is like a problem, right?

Because you like want to give her the D

or him for a long period of time. You

don't want things to be over super

quickly. And just a quick bit of

research about that, the average sex act

uh lasts between 3 and 7 minutes,

totally normal. 50% of women, if you ask

them, prefer sex to be over after 15

minutes. So 15 minutes is kind of the

upper limit, they're kind of done. So

one of the key things is we want to

shoot for ideally 15 minutes, but

sometimes when you're having sex and

you're aroused and it's been a couple of

days, you finish quickly. And this isn't

necessarily a bad thing. So I think this

is one of those things where, you know,

letting your partner know that hey, like

this was just too amazing and you're,

you know, I'm sure Well, I'm trying to

debate about whether I should If you

guys I guess we can make this if you

guys want, but you know, letting your

partner know how gratifying the

experience was for you, right? I'm not

going to actually model that dialogue in

this video right here. But like just

letting your partner know, like I

couldn't hold back. Like this was too

good, you know, the the PSI of the

genital organ was amazing. Don't don't

say that. That's I'm sure you guys can

read between the lines there, right?

You're too tight. And letting your

partner know that you thoroughly enjoyed

the experience is really really really

good. So like that's one thing. Don't

worry so much about premature

ejaculation. If it happens, it happens.

Here's the really important thing. See,

when you get upset about premature

ejaculation and then you start to feel

self-conscious and kind of stuff, that's

what really kills it. So one of the

interesting things, I have this theory

that ejaculate actually alters the

intensity of female orgasm. Now, I

looked for research to support this,

couldn't find this. The best that I

could find is that there there is

evidence that ejaculate in the vagina

does have some impact. don't know what

it is. People look for things like

antidepressant properties. We haven't

been able to really do that, but you can

detect elements of the ejaculate within

the bloodstream of the woman after the

ejaculation. So this is one of those

things where like after the the

ejaculation, even if you prematurely

ejaculate, you got to just make sure you

finish the job for your partner, right?

Man, woman, doesn't matter. And so

something that's really interesting that

I I've kind of stumbled into with some

of the people that I've worked with is

that this pattern can actually like if

you kind of ride the pattern out, it can

actually end up really well, because

sure you're ejaculating first, but then

over time, your partner is also having a

good experience, right? And then it's

kind of like this association starts to

form. And I've actually seen this

pattern where um the male partner

ejaculating is highly arousing because

of almost a Pavlovian response and can

induce a greater orgasm for the woman.

Now, one of the things that I don't know

is what's the mechanism of that. Is is

Pavlovian? Is there literally a

physiological mechanism of semen in the

vagina that does it? My point is like as

a psychiatrist when someone comes to me

with premature ejaculation, we should

try to stop the premature ejaculation.

Sure, we want to make things last

between 7, 15, or more minutes. Totally

fine. Let's do the the the quadriceps,

lunges, squats, cardiovascular health,

maybe some Viagra, do the mental stuff.

Like we want to do those things. But a

big part of what I've learned as a

psychiatrist is to like roll with the

punches. Right? So if this is a problem

that you struggle with, then it's not

the end of the world, and you can end up

having a gratifying sexual experience

even if you finish before your partner

does, which is incredibly common. Okay?

We don't want to leave them hanging,

right? So we don't want to like roll

over and fall asleep. That's a big

no-no. Over time, what I tend to see

with people who follow these kinds of

trajectories is that things move in the

right direction. So this is another big

part of the penile retraining is the

time frame. So on the one hand, there's

some evidence that about 10 to 14 days

is what it takes to get started. But if

we look at the pelvic floor exercises,

these are measuring outcomes at 6

months. And so just because you're in a

situation of erectile dysfunction or

premature ejaculation with a partner

today, doesn't mean that you can't fix

it over a longer period of time, right?

And that's what's really scary about

this is everyone is like, "This happened

once. How do I fix it tomorrow? Or how

do I fix it next weekend?" You may not

be able to retrain your body that

quickly from this weekend to next

weekend because you've been, you know,

using a certain amount of PSI on your

penis for 15 years. That retraining may

take months, usually what sustained

physiologic change when we're really

looking at improvements in

cardiovascular health, sure we see

things within 2 weeks of exercise, but

exercise for so work out for 6 months

and you'll see a big difference. And the

penis is no different. So then what we

want is we want a way to deal with that

shame. We want a way to satisfy our

partner while we are retraining. So if

you want more of this this perspective

of of just thinking about yourself as a

man in a different way, we've got a deep

dive into healthy masculinity that I

strongly recommend you check out.

So, I wanted to let y'all know where

starting a new group. We're starting a

men's group that's uh a workout group

where we're going to go ahead and do

penile retraining using a buddy. And so,

if you have difficulty applying a

minimal pressure with the right amount

of lube, you can pair up with someone

through our our new app that we're

launching and find a nice buddy and you

guys can kind of do it together.

Okay? But, also a good reason why we can

use the buddy system to figure this out,

right? Like let's let's test your your

digital anal pressure, okay? I do you,

you do me. Use the buddy system working

out. Don't skip penis day. Okay? I I

don't know. But, anyway, they they did

that measurement.